How many steps per day is appropriate at the age of 60

It is more suitable for people aged 60 to walk 6000-8000 steps per day. The specific number of steps needs to be adjusted based on individual health status, joint function, exercise habits, and other factors. For a healthy 60 year old population, taking around 8000 steps per day can help maintain cardiovascular function, promote blood circulation, and control weight. This type of step intensity provides moderate joint pressure, effectively stimulating skeletal muscle groups while avoiding excessive fatigue. It is recommended to use a segmented approach, such as taking a 20-30 minute walk in the morning and after meals, combined with gentle uphill and downhill walking to enhance exercise effectiveness. When walking, it is important to choose sports shoes with good cushioning and avoid hard surfaces such as cement.

For the elderly population with degenerative knee joint disease or cardiovascular disease, it is recommended to control the number of steps between 4000-6000. Priority can be given to soft surfaces such as plastic tracks or grass, and assistive tools such as canes can be used to reduce joint load during walking. If discomfort such as chest tightness and joint pain occurs, immediately stop and replace some walking exercises with low impact exercises such as swimming and cycling. People with significant blood pressure fluctuations should avoid walking on an empty stomach in the morning, and it is recommended to do so 1-2 hours after taking medication.

Elderly people should pay attention to heart rate monitoring when walking exercise, and the target heart rate should be controlled within the range of 220 age x 60% -70%. It is recommended to schedule 1-2 days of rest per week in conjunction with lower limb stretching exercises to prevent muscle strain. Before and after walking, it is advisable to supplement electrolyte drinks in moderation, and avoid high temperature weather during the noon period. Regularly conduct bone density testing and joint evaluation, and dynamically adjust exercise plans based on the examination results. If there is a long-term lack of exercise, it should be gradually increased starting from 2000 steps per day.